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Hi TF,

Just change the fitness level setting in your Profile, then build another Training Regime. Though it will change your other programs as well

Ray

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My new book: Winners Do What Losers Don't

Hi, me again. I still haven't gone to bed.

I just wanted to come in here and see whats happening. I'll tell the you reason why in the next thread section. You'll get it when you read it. See you in there.

Cheers    Tracy     

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SW - 121kg
LW - 114kg
TW - 112kg
GW - 80kg

Thanks for the info Ray,  I found an online walking running program and it was basically walk fast for 20 mins every other day and then start introducing 5 mins jogging once a week etc.  And I have no problems with the walking, I've always walked fun (even when I'm not in a rush) but when I get to the running I can only do 2 mins and that nearly kills me, so this will work a lot better for me!

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Yes, 5 minutes can be forever when you're starting!

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My new book: Winners Do What Losers Don't

Fresh fish here, excited to see some info on interval training...

But, is there any value in only doing this for 10 minutes?  I tend to have a frantic day from sun up to sun down and try to fit in 3 10min sessions a day to make up my 30 mins.

Am I wasting my time doing 2mins walking 1min jogging repeat then sprint the last minute?

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FatCat - 55kg for sale
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SW: 120kg
CW: 100kg
GW: 65kg

Plenty of value in that FatCat and you will find that as you get fitter you will *want* to go a bit longer.

If you are just starting out with the jogging intervals though, I would say that 1 min jogging and 2 min walk may tire you out fairly quickly,but if you have been doing it already and find it good...keep doing it and then slowly extend your jogging time. Make sure you also keep a good pace even when doing your 2 min walking(i.e slow down..but not *too* much)

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SW-104.3 (April 06)
CW- TBA
GW-65 kgs

~*It's not rocket science...eat less,move more!!*

*If you do what you always do, you'll get what you always got*

Ta Lala, good to know I'm on the right track.

Can someone explain to me the idea behind it?  I noticed Ray say in another thread not to mess with the ratio's - so if I'm jogging/running for one minute and walking for 2 minutes do I increase the speed of each or the duration or both? and is the idea to have the faster bit shorter than the walking bit?

And (and and and ) is the run-walk-run idea only for those who aren't fit yet? ie. if you can run for 30 minutes (pmsl, once upon a time!) is there any reason why you'd do intervals rather than running the lot?

So many questions, sorry!

 

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FatCat - 55kg for sale
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SW: 120kg
CW: 100kg
GW: 65kg

We have been using intervals in sports training for decades, it's just taken a while for the fitness/weight loss industries to catch up. Everyone should do them.

Intervals allow you to run at a faster pace (albeit for a shorter period) which as your body adapts, increases your fitness, and running speed. It does this via a number of improvements but primarily it improves your body's anaerobic threshold. Whereas running at the same pace for a longer period will primarily work the aerobic system.

The ratios give us a means of measuring and progressively increasing workload and intensity, so they are extremely important in getting results and reducing injuries.

As your fitness increases you can reduce the ratio of walking to running, which will increase the intensity.

Ray

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My new book: Winners Do What Losers Don't

HiYa...

I just Re-read this thread coz I have been back at the gym doing my intervals. Jogging for 1 min then walking for 2 sometimes 3 depending on how puffed I am. I am finding that I am getting better at this! Also yesterday I upped my pace when I ran just to see if I could handle it, I went ok I think it won't be long before I can up it, and keep it up (for the run bit)

Today I said to myself I was just going to walk for 30 mins but funny enough I couldn't walk, I wanted to run!! So I did. I am loving it, can't wait til I can run for longer!

Then the next step would be to do it outside, I know it is alot harder! But hopefully one day I can do it!

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Nat aka Natz

Great to hear Nat!

Almost everyone can do this stuff, it's just a matter of adapting it to your current fitness level.

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My new book: Winners Do What Losers Don't

Hello, I am new to this, this is my first post. Can you advise how I can do the walk/jog thing on an electronic treadmill. I have heard walk 3 mins, jog 1 min....etc keep alternating for 30 mins. I haven't done it for quite a while but have been doing the 30-40 min lunchtime walk 3-5 times a week. Please advise.

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Mel

SW 68.2
CW 66.2
GW 52
Goal 1 5kg
Goal 2 10%
Goal 3 10kg
Goal 4 20%
Goal 5 Goal Weight!!

Hi Mel747, 3mins walk to 1 min jog is a good way to start. As you get fitter you can decrease the walking time and increase the jogging.

Ray

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My new book: Winners Do What Losers Don't

Thanks, I'll try that and see how I go.

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Mel

SW 68.2
CW 66.2
GW 52
Goal 1 5kg
Goal 2 10%
Goal 3 10kg
Goal 4 20%
Goal 5 Goal Weight!!

Thanks for the great tips Ray!

I am just beginning my quest for a healthy lifestyle and think this is a great way to start out. As I am not very fit this should be a nice and easy way for me to start out.  

 

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Ray Kelly:

Hi Mel747, 3mins walk to 1 min jog is a good way to start. As you get fitter you can decrease the walking time and increase the jogging.

Ray

 

Hi Ray,

Does the beginners Interval walking/jogging increase the amount of calories burned? Or would a 6.43km walk done in an hour's time burn the same amount of calories burned as walking/jogging the same distance in the same amount of time?

Thanks for your help!

~Linda